There are some foods, mostly vegetables, that need more calories to digest than it contains. These foods however, limit our choices as well as inhibit us from having a well balanced meal. There are certain food groups on the other hand, that increase metabolic activity and break down fatty components. These foods are varied and are often included in one’s daily diet. Taken in considerable amounts and paired with a consistent exercise and diet plan, these foods may indeed, appear to burn fats.

Proteins come in various forms. Foods such as eggs, milk, lean red and white meat, fish, legumes and nuts contain protein which build muscles. When we consume protein rich foods, more calories are needed to digest it. This is the reason why we feel full longer when our diet contains a lot of protein. Muscles need protein to grow and are known as the building blocks of the body. Our metabolic activity benefits from muscle growth because muscles burn many more calories than fat cells. These two benefits of protein is critical in fighting fat. Whether you are slimming down or bulking up, protein is an essential component of a healthy diet.

Whole grains and whole grain cereals contain a high percentage of fiber, vitamins and minerals. Whole grains retain most of its components because they do not go through a lot of processing. Compared with refined, sugary carbs, whole grains do not cause insulin spikes. This is important excess insulin causes our body to store fats. Whole grains are harder to digest and therefore makes us fuller longer. Eating whole grains, especially in the morning, prevents us from overeating later in the day. It also increases metabolism because it requires more calories to digest. Oats, brown rice, corn, wheat, barley and rye are some examples of whole grain foods.

Vegetables, fruits, legumes and nuts should be a staple of every diet plan. These foods are packed with vitamins, minerals, protein carbohydrates and water. They also contain hard to digest fibers that maintain optimal metabolism. Negative calorie foods that take more energy to digest than they contain belong to this group. Examples are vegetables like celery, garlic, lettuce, etc. Hot peppers and jalapeños have been noted to contain capsaicin which increases heat production for a short time after ingestion and may increase thermogenesis. These hot foods, taken as is, also use up more calories to digest.

These foods can help in your efforts to lose fat. We can be creative in their preparation and use flavor enhancers that are fat free. And don’t forget, the above mentioned group of foods also provide us with healthy, well balanced choices and will not leave us feeling deprived. These foods, coupled with a regular exercise plan, will help you reach your weight loss goals.

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